Tag Archives: recipe

Montreal Meatballs and Your Psyathlon WOD


This is what it looks like before you add the seasoning and put it on the grill.

It’s been too long since I posted one of my super- simple, 4-ingredients-or-less recipes.  Check out this one!  Your WOD is after the break

Montreal Meatballs

  • 1 lb organic ground beef, lean
  • 2 pounds of frozen mixed vegetables
  • 1 medium onion, cut chunky
  • 1 package of McCormick Grill Mates™ Montreal Steak Marinade

Montreal Meatballs

Cook frozen veggies for for 1/2 of the time listed on the bag (if you don’t they won’t be done at the same time as the meat).  While they’re going, form your ‘burger in to golf ball sized meatballs and throw then into a 9″ x 13″ aluminum pan.  Chop up onions and add them in.  Add veggies when ready.  Sprinkle on the seasoning.  Put pan on grill, cook uncovered with smoker lid closed for 15 mins, stirring every 5 mins.   While eating, try not moan like Meg Ryan from When Harry Met Sally.


Now for your Cabal Fang WOD, which is a “Super Sprint Psyathlon.”  For people who don’t have access to a pool or a ton of equipment, my Psyathlons are meant to simulate, if not physically then at least mentally, the Triathlon experience.  Today’s Super Sprint Psyathlon is 47 minutes, about half the length of the previously-blogged Psyathlon which is 90 minutes.  An actual Super Sprint Triathlon would be a 400 m (0.25 mi) swim, a 10 km (6.2 mi) bike ride, and a 2.5 km
(1.6 mi) run.

Super Sprint Psyathlon

Tabata Dry Swim.  8 x :20/:10 ea. of Prison Push-ups, Swimmers, Flutter Kicks, Front Plank (16 mins)

Bike.  Ride AFAYC for 15 mins on any available bike, actual or stationary, recumbent, upright, Airdyne, etc.

Run.  Run AFAYC for 15 mins, outdoors, on a treadmill or, if you prefer, jump rope.








PT and a Recipe #CABALFANG #WOD


PTDICE: 4 x 25 of Walking Push-ups, Crunches legs elevated, Prisoner Squats.

Quick’n’Dirty Brunswick Stew

* 1 baked chicken, skin removed and shredded
* 1 can pork bbq
* 1 can beef bbq
* 2 cans stewed tomatoes
* 1 LG bag frozen succotash (or 1 can each corn and limas with liquid)
* 1 large diced potato (or 1 can diced potatoes)

Place all ingredients in crock pot. If too thick, add chicken broth to desired consistency. Cook 8 to 10 hours. Eat, enjoy, get full, belch, repeat.

Yummy and Compliant Breakfast Bars


What’s left of the Lärabar I ate on the way to work yesterday. Pecan pie. Mmmmmm…

Last week I was struggling with breakfast.  Specifically, I was searching the web for a breakfast bar recipe.  The ones I found were complicated as all hell.  I was looking for a way to simplify my work-week mornings and save time, not for a two-hour food prep project to weigh me down every Sunday.

You’re thinking, “Dude, there are fifty million brands of granola bars on the market — just pick one and eat it!”  My answer is that granola is mostly oatmeal.  I have slow-emptying stomach, and oatmeal has a tendency to make me nauseous and gassy. Granola bars are out.

Into my internet search pops something called a Lärabar.  Apparently these things have been around for over ten years, and news of their existence has not reached beneath the rock under which I live.  They contain only fruit, nuts and spices.  As luck would have it, they were on sale at Kroger, 10 for $10.00.  So I bought a box of various flavors and tried them out.

Holy crap.

They are moist, bordering on wet, and they melt in your mouth. The fruit ones are a little tart, but in the best possible way.  The nutty varieties are my favorites though.  The pecan pie flavor is ridiculously good, so much so that I felt like I was eating dessert.  They’re only about 200 calories and compliant with most every diet you can think of because they are gluten free, soy free, GMO free, Vegan, and contain no added sugar.  These are perfect for the Paleodiet and SIBO folks.

And you don’t have to cook all day on Sundays to have breakfast bars for the week.

Couple of Recipes

This is my lunchbox.  Yes, I'm a 53-year-old low-level executive who takes his lunch to work in this box and puts it in the fridge.  Surprisingly, people still take me seriously in meetings.

This is my lunchbox. Yes, I’m a 53-year-old low-level executive who carries this Watchmen lunchbox and puts it in the office fridge. And yes, people still take me seriously in meetings.

It’s been weeks since I put up any recipes.  Here’s a couple I came up with last week — love ’em or hate ’em, these are both the product of my own kitchen genius. Or lack thereof.  You decide.

Brussels Sprouts with Ham

  • 1 pkg frozen Brussels sprouts
  • Several slices of spiral ham
  • 1/4 cup french fried onions
  • Salt and pepper to taste

Trim all fat and skin from ham and place in a 1 quart covered sauce pan with 1 cup of water.  Bring to a boil.  Add Brussels Sprouts and set timer for 10 minutes.  While that’s cooking, cube ham into strips and toss it into a non-stick skillet over medium-low heat.  Toss it around, allowing it to get warm and brown up a bit.  When the timer beeps, strain the sprouts and put them in a bowl.  Add ham, salt and pepper to taste, and toss.  Sprinkle with french fried onions and serve.

Veggie Dip

I needed a serving of veggie dip to put in my lunch box with some carrots.  So I got one of those really small resealable containers and put in 2 tablespoons of olive oil mayo, 1 tablespoon of sour cream, and about 1/2 teaspoon of salt-free seasoning (I used Mrs. Dash Original Flavor).  Stirred it up, capped it off, put it in my lunch box, and tucked it into the office fridge.  Four hours later the seasonings had softened and permeated the mix.  It was delish.

Moroccan Majadra with Beef Recipe


My “Moroccan Majadra.”

It’s been awhile since I posted one of my 4-ingredients-or-less recipes, so here’s one for you — an aromatic little beauty for people who (like me) get sick and tired of the same old flavors.

If you are eating on the CUT! program, this one is okay for Stages 1 and 2 (Okay at Stage 3 if you remove the rice).

Moroccan Majadra with Beef

1 lb ground beef chuck, cooked in crumbles and drained

1/2 cup lentils (dry volume)

1/4 cup brown rice (dry volume)

1 1/4 cup green peas (cooked volume)

“Moroccan Cobra” spice mix (1/2 teaspoon or more, to taste)

Salt to taste

Cook lentils, brown rice, and peas per package directions.  Drain any remaining water.  Brown burger until cooked thoroughly and drain fat.  Combine everything, while still hot, in a large skillet over low heat.  Sprinkle on Moroccan spice mix and salt, stir, mix, and generally shuffle it around until it’s piping hot.  Serve it in a bowl garnished with a sprig of mint (if desired).  Makes 5 servings.  Nutrition facts: Calories (281), Protein (25), Fat (11), Carbs (20), Fiber (6).

“Moroccan Cobra” spice mix

To make my “Moroccan Cobra” spice mix, combine equal parts of the following ground spices:  cardamom, nutmeg, cinnamon, ginger, and black pepper.

Turkey Stew, Quick and Dirty

imageHere’s my turkey stew recipe — fast, easy, four ingredients, and slow carb (I don’t think the 2 grams of carbs per serving you’re getting from the cornstarch are gonna kill ya).

It turned out kinda thick, so maybe it’s hash. What the hell is hash anyway?  I’m too lazy to go to wikipedia.  Screw it, we’ll just call it stew.

Quick and Dirty Turkey Stew

4 cups diced turkey (free range if possible)*
2 cups sliced carrots
2 cups green peas (1 can if you’re lazy)
2 cups chicken stock or bouillon
1 tbsp. corn starch
2 tpsp. water

Cook carrots and peas. Add to turkey in a large saucepan.  Put cornstarch in a small bowl and add cold water by drops, stirring constantly, until you have a non-lumpy slurry.  Put stock in a small saucepan over med/hi heat. Add cornstarch slurry, drop by drop, stirring constantly.  Heat to boiling and keep stirring. When you have gravy, pour it over the meat and veggies in the large saucepan. Stir well, add salt and pepper to taste, and heat on low.  Serves 4.

* You can substitute free range chicken — much easier to get and cheaper too.

A Very Simple, Healthy, and Delicious Stew


Making stew

When you start looking into low-carb and/or slow-carb diets you find out that it’s the old standby vegetables and starches from the days before mono-cultural, factory farming took over that are the best for your health and waistline.

Time was when people ate turnips instead of potatoes and parsnips instead of carrots.  Both have more fiber and nutrients than their more popular parallels.

Here’s a tasty stew that contains both.

Primitive Stew (Makes 5 servings)

  • 1 pound stewing beef (free range)
  • 1 small bag frozen organic Lima beans
  • 1 cup sliced organic carrots
  • 1 large organic turnip peeled and diced
  • 1 or 2 organic parsnips, peeled and sliced
  • 1 can of diced organic tomatoes
  • 2 or 3 cups of beef bouillon or stock
  • dash of Worcestershire sauce
  • Salt and pepper to taste

Cook Lima beans on the stove by the package directions.  Brown the beef in a skillet.  Throw everything in the crock pot.  Add beef stock until the ingredients are not quite covered,  The mix will cook down, the veggies will give off moisture, and by the time the stew is done the liquid level will come up about an inch.  But don’t worry — if you add a little too much broth it won’t be ruined.  It’ll just be soup instead of stew.  Cook on low for 6 hours.



Spicy Pork Bowl


I forgot to take the picture before I started eating. This is what half a Spicy Pork Bowl looks like.

Continuing my habit of posting one healthy recipe a week that is four ingredients or less, tasty, healthy and slow-carb, I now submit for your approval…

Spicy Pork Bowl

(makes 5 servings, just in case you want to cook on Sunday and take it to work all week long†)

  • 2.5 lbs of boneless pork chops or a port loin (humanely raised if available)
  • 1 can of organic black beans
  • 2 lb bag of organic mixed veggies (the kind without corn if you want it to be 4HB-compliant)
  • Salt, black pepper, and Rooster Sauce to taste

Cook your pork until done (internal temp of 145° — and remember that temp rises about 5° after it comes off the heat, so don’t overcook).   While you’re waiting for it cool, cook mixed veggies per package directions.  Drain and rinse black beans in a colander.  When the pork has cooled to room temperature, slice it thin on the diagonal, and then into narrow strips.  Mix everything up in a bowl.  Add salt, black pepper, and Rooster Sauce to taste.

Nutrition info per serving (makes 5): Calories: 639, Fat: 29, Protein: 54, Carbs: 37 (much less if you use veggie mix without corn), Fiber: 13.


†Don’t forget — when you reheat a dish in the microwave that contains meat, always use 50% power or else the meat will be so tough it will be suitable only for dog treats or flip-flop soles.

Peanut Butter Cup Low Carb Shake

imageHere’s a shake that you can enjoy after a workout or anytime.  It’s low carb and delicious (to me anyway).

Just put everything in your blender or Magic Bullet and voila:

  • 2 raw free range eggs
  • 1 cup Almond Milk
  • 1 tbsp peanut butter
  • 1 tbsp unsweetened cocoa powder
  • 3 stevia packets
  • 1/2 cup ice

Nutrition info: Calories (285), Protein (17), Fat (21), Carbs (8), Fiber (4).

WARNING: This recipe contains raw eggs. I’ve regularly eaten raw eggs for years with no problem, and contend that if you wash the shells with soap and water before you crack them you’re fine (a 2002 study showed that only 1 in 30,000 eggs was contaminated, and most of those positives were for contamination outside of the shell).  Others disagree.  Eat raw eggs at your own risk.

Broccoli Carrot Salad

imageI’ve been trying to post a healthy recipe of some sort every Friday that you can can cook up on Sunday and take to work during the upcoming week.  Here’s a simple side dish that is 4HB compliant:

Broccoli Carrot Salad

Wash three broccoli crowns and scrub four carrots with a veggie brush. Chop broccoli into sm/med pieces. Grate carrot (on the big side of your grater). Add 1/3 cup olive oil mayo (plus/minus — to your taste) and 1 tbsp of brown mustard. Stir. Eat. Makes about 5 servings.

This week for lunch I’m packing a cup of this along with a baked free range chicken drumstick, a Wholly Guacamole single serving pack, and either celery, sugar snap peas, or carrots for dipping.